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Advanced Intermediate Swim Training
Day 011 - Backstroke drill, IM set, fast pulling.
600 warm-up, 600 kick, 400 drill, 1200 swim, 600 swim, 200 warm-down. Total = 3600 yards/meters 
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TODAY WE WILL LEARN ANOTHER NEW BACKSTROKE DRILL, FOLLOWED BY A FUN IM SET AND SOME FAST PULLING.
Warm up: 12 x 50, 10 seconds rest
600 kick: All the same stroke. Kicking straight distance will strengthen the ""little muscles""-the hip flexors in freestyle and backstroke, and the adductors and shins in breaststroke.
Today's Drill: Rotation drill using two arms
Move down the pool on your back with a light flutter kick, rotating from side to side. As your right shoulder lifts out of the water, recover your straight arm from your side until it enters the water directly in front of your head. As your right hand enters the water, rotate your hip and shoulder toward that side, until you are lying almost completely on your right side. Now begin the backstroke pull with your right hand; at the same time, begin recovering the left hand. As your right hand finishes the pull, aggressively rotate your hips and shoulders until you are almost completely on your left side. Your left arm and hand should enter the water just as the left hip and shoulder are making their rotation to the left. After one complete stroke cycle, return to the basic rotation drill for a few seconds, then perform another cycle of the drill.
Swim 200 yards/meters of this drill, alternating starting with the right and left hand. Swim 200 backstroke, focusing on driving the stroke with an aggressive hip roll.
6 x 200; two sets of three, with #1 of each round 25 fly, 25 back, 50 breast, 100 free, #2 of each round 25 fly, 50 back, 25 breast, 100 free, #3 of each round 50 fly, 25 back, 25 breast, 100 free. Take 20-25 seconds of rest between 200s.
12 x 50 freestyle pull with paddles only, with 10-15 seconds between 50s. Descend 1-4, 5-8, and 9-12, with each round also getting faster.
200 warm-down
Total: 3600 yards/meters
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